How To Lose Weight - The Ultimate Weight Loss Guide. This is it, folks. This is the first, last and only weight loss article you will EVER need to read. Only, this is much more than an article. This, my friends, is a guide. In fact, it's the ultimate weight loss guide. It's a collection of every single thing you will ever need to know about losing weight. Every helpful tip, every useful fact.. Below you will be taken through every aspect of weight loss that you could possibly imagine. From diet and nutrition to exercise and fitness. From counting calories to burning calories. From supplements and products, to myths, lies and unsafe methods. Everything you need in order to never have weight to lose in the first place is here. A Part of Hearst Digital Media. Good Housekeeping participates in various affiliate marketing programs, which means Good Housekeeping gets paid commissions on. Oatmeal's reputation as a diet food isn't just buzz -- there's evidence to show that eating it for breakfast could help you. Everything you need to prevent yourself from failing to lose weight is here. It is quite simply the ultimate guide to all things weight loss. However, I will mention that this guide is meant to be read from beginning to end without skipping over anything. Take my word for it, everything will be extremely easy to understand if you go through it in the order it was written. This is literally everything you need to know, so you might as well read it the way it was meant to be read. You'll be happy you did. All the tips, all the articles, all the methods.. Medifast Coupons 2014. The Pros and Cons of Medifast. This is the first, last and only weight loss article you will EVER need to read. Only, this is much more than an article. This, my friends, is a guide. See 11 of the best weight loss foods you can eat to lose weight fast every day. Thank you for sharing the benefits of eating oatmeal. We eat many foods, but we do not know the benefits. About Bodybuilding & Fat Loss Coach, Tom Venuto. Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World's. It's a great way to start your day with a delicious and healthy breakfast! The Best Cereal for Weight Loss Not only does it stop cravings, but it’s also totally delicious By Esther Crain November 25, 2013. Here now, is that fact. Your body requires a certain number of calories per day in order to maintain your current weight. This is known as your calorie maintenance level. It's the number of calories required by your body to do everything it needs to do (intense exercise, brushing your teeth, pumping blood, keeping organs functioning properly, etc.). Calories are what our bodies use for energy, so in order to do what needs to be done, a certain number of calories are needed. If we end up consuming exactly the same number of calories that our bodies need each day, our weight would remain exactly the same. For example, if your calorie maintenance level was 2. All of the calories you take in would end up getting used (or . This is how you maintain your weight, by giving your body only the calories that it needs. So, for example, if your maintenance level was 2. You are giving your body more calories than it would end up burning. This is what causes weight gain. This is what causes weight loss. Sticking with the same example as before, if your daily maintenance level is 2. Consume more calories than your body needs/burns and you gain weight. And last but not least.. It is the one fact that practically all tips, hacks, methods and diets are based on.. Knowing and understanding it is the key. Just in case any of above was confusing, this article will most likely clear it all up. If your body needs 2. Doing this consistently will cause weight loss. As I mentioned before, your daily calorie maintenance level is the number of calories that your body burns per day. So, for example, if your daily maintenance level is 2. Because all 2. 50. There is no surplus and there is no deficit. A caloric deficit = weight loss. If you then burn an additional 5. Just like the deficit created if you consumed 5. Studies have shown that people who utilize both diet and exercise were more often able to maintain their weight loss long term than those who did one or the other. Doing both is also more beneficial from a general health standpoint as well. If you're the type of person who just wants a clear- cut answer, here it comes.. This can be done through diet, exercise, or for best results, both. The next thing you'll need to know is what your daily calorie maintenance level actually is. Your BMR is the number of calories that your body burns at rest to do all of the things it needs to do to keep you alive and functioning properly. Your activity level is also factored in to estimate how many other calories you burn per day in addition to your BMR. The answer given is the total of the two and should be, for most people, a pretty close estimate of your daily calorie maintenance level. Good, because that's what we're about to do. Now that you have a good estimate of your daily calorie maintenance level, it's time for the fun part. Let's call this first part . To do this, it's going to require a fairly simple 3 step experiment.. Be as consistent as you can. If your maintenance level was 2. Just get as close to 2. Of course, if a food lists the calorie content right there on the package, you can just use that instead.). Do this for a week or two (or three). Here's how: The One Fact Adjustment. Did you end up maintaining your weight? To lose weight, start consuming 5. If your maintenance level was 3. Whatever it was, subtract about 5. Doing so will put you in a caloric deficit (you'll be 5. One Fact is happening. Translation: Weight loss will now happen. Weight loss will still happen. Whether the estimated maintenance level was too high or you just miscalculated the number of calories you consumed, it doesn't really matter. Just start consuming 5. The One Fact Experiment all over again with this new amount. If you maintained weight, you would follow the above instructions. If you lost weight, you would follow the instructions below.). Did you end up losing weight at the rate of about 1- 2 pounds per week? The One Fact is happening, and weight loss is happening at the ideal expert- recommended rate. A pound or two lost per week is perfect. Continue consuming this number of calories every day from this point on. If you fit into that category and are losing weight at this speed, you can probably ignore this. However, to play it safe, you can definitely still follow the instructions below anyway. There is a simple solution. Depending on what your weight does this time, follow the necessary One Fact Adjustment instructions. The above method uses just diet to get it done. This is a perfectly fine way to do it. However, it could get done just the same with exercise (albeit, a bit tougher). To do that, you'd just have to burn 5. For example, you could consume 2. AND burn 2. 50 more calories per day. A 5. 00 calorie deficit is still made. This method will cause weight loss at the rate of about 1 pound per week (more on that below). Then, I'd recommend adding in a few days of exercise per week on top of that. This will most likely result in close to a second pound lost per week. This means the combination of the two will result in 2 pounds lost per week, which is absolutely perfect from both a weight loss stand point and an overall health stand point. It is in my opinion and the opinion of most qualified experts the ideal way to lose weight. You want to lose weight faster than that. We all wish we could drop 2. Not only that, but attempting to lose weight faster than the above recommendation can actually be quite harmful to your health. The human body was just not designed for . At this point it will actually start to KEEP body fat as a precaution. If you go on some stupid unsafe starvation diet, your body's only real instinct is survival, and one of the first things your body may do in this situation is keep your body fat and burn muscle for energy instead. As you can imagine, this would not be a good thing. Health risks aside, studies have also shown that people who lose weight too quickly were MUCH more likely to regain it all back. That may not sound like much, but if you really think about it, it is. Do it consistently for a year, and you could lose 5. Do it for a month and you could lose 4- 8 pounds. It may not be as fast as you wish it could, but long term.. What makes being 5. Well, now that you understand what the ideal weight loss rate is, this is going to make a ton of sense. What that means is, for every 3. GAIN 1 pound of fat. At the same time, it also means that for every 3. LOSE 1 pound of fat. If you consume 5. One Fact), you will end up creating a 3. And, since the ideal weight loss rate is 1- 2 pounds per week, this would put you right within range. Add some exercise in as well, and it will bring you closer to the higher end of that range. Making small, gradual adjustments to your calorie intake is the safest way to do it and the way it should always be done. This is another reason why the One Fact Adjustments call for 5. This is all for one purpose and one purpose only.. Not too slow, not too fast. Goldie Locks would be proud. Take a breath, stretch your legs, whatever. You just learned everything you need to know about weight loss. What follows from this point on is information you'll most likely either want to know, or definitely should know. Let's start with what foods you should and should not be eating.. This information isn't as much beneficial for weight loss as it is for general health purposes. See, technically, as long as the One Fact is happening (a caloric deficit), most people will lose weight no matter where their calories are coming from. That's just how it works. And, there is a lot more to your health than just your body weight. You can reach your goal weight and still be unhealthy because of the things you are and are not eating. Let's start off with what you should NOT be eating. Unless you've been living under a rock, you're really not going to be too surprised by what shows up.. They are. Foods containing any trans fat. Foods high in saturated fat. Foods high in sodium. Foods high in sugar. The thing they all have in common (besides tasting yummy) is that they are all quick and convenient. As if being the most common sources of the extra calories people consume wasn't enough reason to avoid them, there is a ton of scientific and medical research clearly showing a variety of health risks associated with diets high in these types of foods. Avoid it all as completely as possible. I personally never touch this stuff, and it is my opinion that most people would be better off (both for health and weight loss purposes) if they did the same. For now though, just know that this is the stuff NOT to eat. Oatmeal Diet – How Oats Help With Weight Loss (With Recipes)Oatmeal Diet – How Oats Help With Weight Loss (With Recipes)Charushila Biswas. August 1. 0, 2. 01. So you have tried fad diets, but gained the weight back (and some more) as quickly as you lost it? Trust me, girl, this never works! It is time to adopt a healthy diet plan, which is the only way to achieve sustainable weight loss. This article is not about the conventional oatmeal diet plan, where dieters are only allowed to eat oatmeal (that would be a fad diet in disguise!). This comprises a meal- replacement diet plan, following which you can lose up to 2. Oatmeal, a whole grain, is high in fiber, proteins, vitamins, and minerals (1). Since it’s a nutritient- dense food, it makes you feel fuller for a longer time. Hence, you tend to eat less (2). Whole grains contain fewer calories, so you can eat a good serving of oats without consuming many calories. Also, the fiber binds to the fat in the intestine and prevents the absorption of fats. The fat bound fiber is finally excreted from your body. Here we will discuss the oatmeal diet plan in detail and also present a few chosen delicious and out- of- the- box oatmeal recipes to break the monotony. Know Your Oats Better. First things first. Oats are the whole grains and oatmeal is its rolled or flaked version (similar to rice grains and rice flakes). It is important to know which type of oatmeal will result in optimum weight loss. Plain oatmeal – You will find a lot of varieties of oatmeal in the market. But make sure you are buying plain oatmeal as it has lesser calories when compared to the other varieties. Flavored oatmeal – They contain added sugar and more calories. So stay away from flavored ones if you really want to shed those extra pounds. Larger flakes – People often refer to larger flakes as old- fashioned flakes. These keep you fuller for a longer time and in turn, help to curb your hunger pangs. Steel- cut flakes – These oats take longer time to cook but they make a deliciously creamy dish. Its texture is delectable, and it is chewy at the same time. Back To TOCOatmeal Diet For Weight Loss The oatmeal diet plan has 3 phases: Phase 1. In this phase, the dieters are allowed to eat 1. Eat six meals per day to keep your metabolism high. To lose weight in a healthy way, you should eat foods other than just oatmeal. Have oatmeal thrice a day and for the other three meals, include fresh fruits and fruit juices, veggies, and a good source of protein. Phase 2. In the second phase, the dieters are allowed to eat 1. Make sure to eat good, nutrition- dense foods that will help you lose fat, build muscle, and increase bone health. Also, start practicing stretching exercises, yoga, or walking. Phase 3. In the third phase, the dieters are allowed to eat 1. This is the phase when you come back to your normal eating routine. However, be sure to eat healthy and include oats at least for one meal per day. Back To TOC7- Day Oatmeal Diet Plan. This 7- day diet plan is a balanced calorie diet that requires you to replace at least two meals of the day with oatmeal. In phase 1, include oatmeal three times a day in your diet for two days. In phase 2, include oatmeal two times a day for the next two to lose a significant amount of weight. Finally, in phase 3, have oatmeal at least once a day for the remaining 3 days to maintain your new body weight. This is a sample diet plan. You can change the components of the meals as per your convenience. Phase 1 (Day 1 & Day 2)Day 1. Breakfast. Oatmeal with milk and berries. Before Lunch. Orange juice or apple juice. Lunch. Oatmeal with vegetables. Post- Lunch. 1 apple. Evening Snacks. Green tea and 1 multigrain biscuit. Dinner. Baked fish with veggies Vegetarian Alternative- For dinner, have a bowl of baked beans or a bowl of sprout salad. Recipe – Oatmeal With Vegetables. Image: Shutterstock. Ingredients. Do not throw away the excess water. Saute the garlic, onion, tomato, and green chili. Add the chicken right after you add the chili. Add the oatmeal and lentils and let it cook until the chicken is soft. Add a pinch of salt and pepper and garnish with chopped coriander leaves. Phase 2 (Day 3 & Day 4)Day 3. Breakfast. Fresh fruit juice or smoothie (avoid banana now)Before Lunch. Lunch. Oats pita bread wrap with eggs and veggies. Post- Lunch. 1 Kiwi or 1 grapefruit. Evening Snacks. 1 cup green tea. Dinner. Oatmeal salmon cake with mashed sweet potato. Vegetarian Alternative- For dinner, instead of salmon, use kidney beans. Recipe – Oats Pita Bread Wrap With Eggs And Veggies. Image: Shutterstock. Ingredients. 1 Oats pita bread (available in supermarkets)1 whole egg! Day 4. Breakfast. Green tea and oats with banana and milk. Before Lunch. 1 medium sized carrot. Lunch. Light Italian- style sandwich. Post- Lunch. Soy milk. Evening Snacks. Fresh fruit juice. Dinner. Oatmeal balls in Asian- style gravy (vegetarian)Recipe – Oatmeal Balls In Asian- Style Gravy. Image: Shutterstock. Ingredients 1 cup boiled oatmeal. Cook for 1 minute. Add the fish sauce, soy sauce, and a pinch of salt and pepper, and cook for 3. Finally, add the baked oatmeal balls. Garnish with a sprinkle of sesame seeds. Phase 3 (Day 5 – Day 7)Day 5. Breakfast. Oats and berries smoothie with a dash of melted dark chocolate. Before Lunch. 1 apple. Lunch. Zoodles with shrimps or spinach. Post- Lunch. Orange juice. Evening Snacks. Green tea. Dinner. Oatmeal Rava dosa (oats semolina pancake)Recipe – Oatmeal Rava Dosa. Image: Shutterstock. Ingredients. 1 cup ground oatmeal. Day 6. Breakfast. Oatmeal with milk and honey. Before Lunch. 4 almonds. Lunch. Chicken clear soup. Post- Lunch. 1 cup fat- free yogurt. Evening Snacks. Green tea. Dinner. Tuna- oatmeal lettuce boats. Vegetarian Alternative- For lunch, instead of chicken clear soup, you can have baked veggies or vegetable clear soup. For dinner, instead of tuna, use soy cubes or soybeans. Recipe – Tuna- Oatmeal Lettuce Boats. Image: Shutterstock. Ingredients. When you are in phase 2, you will provide your body with more calories and hence you should start walking/power walking as well as doing free- hand exercises. When you enter phase 3, you will basically have enough energy to go for a full workout and strength training routine. Only losing fat will not get you back in shape, you also need to tone your muscles so that your skin doesn’t look aged and loose. Back To TOCBenefits Of The Oatmeal Diet Prevents abdominal fat accumulation (3)The soluble fiber found in oats is extremely helpful in reducing blood cholesterol (4)Oats help in slowing down the rise of glucose levels in the blood. This way it stops and controls the sudden rise of blood sugar level. Due to its high- fiber content, oats are considered excellent for proper bowel functioning and are known as a great remedy for constipation the world over (5)Reduces the risk of cancer as oats contain selenium (6), (7)Curbs cravings. Reduces the risk of heart failure. Improves cardiovascular health (8)Boosts immunity. Reduces the risk of type 2 diabetes (9)Protects against asthma. Antioxidants slow down aging (1. Back To TOCMay reduce absorption of medicines. May cause distention. May cause perineal irritation. May cause weakness. Back To TOCFAQs. How many pounds can I lose by following the oatmeal diet? If you follow the phases strictly and prepare oats without sugar or artificial sweetener, you can lose up to 2. You can also speed up the process if you start working out from phase 2 regularly. Is oatmeal good for you on another diet? Yes. You can have oatmeal even when you are following another weight- loss diet plan. It is high in fiber, which will prevent fat accumulation. It will also help you if you suffer from constipation. I am in phase 2 and have not lost weight. Help. Weight gain is a result of many factors. It can be uncontrolled eating, slow metabolism, medical conditions, and genes. If you have not lost weight, it can be due to not following the diet guidelines properly or because of your medical condition. Or it is all in your head (that you are over- weight), and you are absolutely perfect righty now. Please consult your doctor or dietitian to get expert opinion. Can breastfeeding moms follow the oatmeal diet? Just wait a little longer before you start working on losing your pregnancy weight. Consult your doctor to get expert advice. Can I eat mangoes or any other high glycemic index fruits while I am on this diet? There is nothing wrong in eating local fruits, even when they are on the higher side of the glycemic index. If mangoes grow in your country, enjoy them. However, be sure not to overeat. Fat accumulation takes place when we eat more calories than we burn. Fruits are enriched with nutrients and eating them in limited quantity will not harm you. Back To TOCOatmeal is good for your health whether you are on a weight loss spree or not. If you know of any other exciting oatmeal diet recipes or if you have questions about this diet plan, let us know by commenting in the comments box below. Cheers to good health! Recommended Articles. The following two tabs change content below. Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full- time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater- turned- fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.
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